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Approximately one in 10 adults suffer from a food allergy, and the Food Allergy Research and Education organization says the overall percentage of children with food allergies is increasing at alarming rates. Some of the most common allergens are the so-called “Big Eight,” comprised of tree nuts, milk, eggs, peanuts, wheat, soybeans, fish and shellfish. If you or someone you know needs allergy-friendly meals, the following delicious recipes are healthy, tasty, and avoid any and all of the Big Eight.

BREAKFAST: Amazing Allergy-Free Superfruit Smoothie

Embrace the seasonal taste of spring with this superfruit smoothie that’s free of the Big Eight group of allergens. It’s full of immune-boosting antioxidants and metabolism-enhancing fiber, while the sunflower seed butter gives you all the creamy taste and texture of nuts without the allergy concerns. 

3/4 c fresh or frozen sweet cherries

1 c frozen mango chunks

1/2 cup fresh or frozen strawberries

1/2 cup oat milk

1 tbsp sunflower seed butter

1 tsp chia seeds

1/4 tsp vanilla extract

Add all ingredients to a blender and blend until creamy. Enjoy!

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LUNCH: “Cheeze” Macaroni with Roasted Vegetables

Indulge in this comfort food, all without the allergy guilt. This baked macaroni recipe shows how allergy-friendly meals don’t have to feel restrictive. Despite what it seems, this lunch or dinner dish is actually free of gluten and dairy, and it’s also healthy with high levels of fiber, protein and vitamin A from roasted peas, yams and carrots. 

1 large yam, washed and patted dry

4 medium carrots

1 tbsp olive oil

Kosher or sea salt

2 1/2 cups dry gluten-free elbow pasta

2 cups unsweetened oat milk

2 c cheddar-style non-soy “cheese” shreds (available at most grocery stores)

1 cup frozen peas, thawed to room temperature

Preheat your oven to 375 degrees Fahrenheit. Poke some holes in the yam with a fork. Roast the yam for 45 minutes or until it’s easy to pierce with a fork. 

While the yam is roasting, wash and trim your carrots, then coat in oil and a pinch of salt. Add the carrots to the yam’s pan about halfway through the yam’s baking time. 

Simultaneously, boil some water and cook the macaroni noodles according to the labeled instructions. Drain and set aside.

Once the yam is done, remove from the oven and let it cool until you can safely touch it. Peel it, combine with the carrots, and mash them together. Then, whisk it with the oat milk. Bring to a simmer on the stove and continue whisking as you stir in all of the cheese substitute. 

Fold in the cooked pasta, mix well, and enjoy hot.

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DINNER: Big Eight-Free Soup

Wrap up your day of allergy meals with this cozy, simmering pot of soup. It will make your entire home smell delicious, and it’s full of immune-boosting ingredients like garlic and onions (both which are very high in plant compounds that boost immune function while reducing inflammation related to seasonal allergies).

2 tbsp olive oil

1 yellow onion, diced

3-4 celery stalks, washed, trimmed and diced

3 garlic cloves, minced

1/2 tsp salt and pepper to taste

1/2 cup dry white wine

6 c allergy-friendly vegetable broth

1 lb mini potatoes, washed and cut in half

1 cup carrots, diced

1 15-oz. Can of cannellini beans, drained and rinsed

2 cups fresh or frozen baby spinach

1/4 cup minced fresh mint

1/4 cup minced fresh parsley

In a big frying pan, saute the onion and celery in olive oil until the onion is translucent. Add the garlic, salt and pepper and cook until the garlic is golden brown and fragrant.

Pour in the dry wine, cook until most of the liquid has evaporated, then add the both and bring everything to a boil. Reduce to a simmer and add the potatoes and carrots. Cook for 10 minutes or until the potatoes and carrots are soft. Add the rest of the ingredients, simmer for five more minutes, and enjoy. 

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Hungry For More Allergy-Friendly Meals and Allergy Lifestyle Tips? Keep Reading:

What are the causes of allergies and could a strong immune system help fight them?

Healthy Comfort Foods: 3 Recipes to Ground You For the New Year